Warm-up:
3 Rounds
20s Hollow Hold
20s Squat Hold
20s Arch Hold
20s Barbell Row Hold 20/15kg
Strength:
Every 4:00 for 20:00
8 Right Back Rack Lunges
8 Left Back Rack Lunges
8 Bent Over Barbell Rows
* First 2 are warm-up rounds, last 3 are working rounds.
Metcon:
20:00 For Distance:
In Teams of two
Bear Hug Plate Carry 40/30kg
*Switch as you want
*No interlocking fingers or holding onto your own wrists
*200m Route
*Score is meters walked
If it rains:
Every 1:00 for 15:00
1st: 45s Burpees
3rd: 45s Box Step-ups
4th: 10 Arch Rocks
*AMRAP
Competitors:
Gymnastics:
10 Muscle Up Transitions
10 False Grip Pull-ups
10 Ring Dips
5 Strict MU or 10 Banded MU
10 Strict HSPU
Tabata L-Sit/Pike-Sit
5 Legless Rope Climbs
*Not for time